Granola is healthier than you might think, but moderation is still key
As far as breakfast toppings go, you'd be hard pressed to find many more popular than granola. People enjoy it atop yogurt, on smoothies and acai bowls; over pancakes, waffles, French toast; and as an ingredient in trail mix, granola bars, and baked goods such as muffins, fruit crisps and cookies.
"Some of granola's popularity is due to its long lasting shelf life and that it's convenient and ready to eat, which comes in handy when you are busy and need some quick energy," says Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition. "Granola also tastes delicious and has an irresistible crunch."
But all granola isn't created equal − and just because it tastes good and contains several nutritious ingredients doesn't mean it's always good for you.
What is granola?
Granola is a crunchy snack and breakfast cereal substitute that's made by combining grains, nuts, oil and a sweetener to add flavor and bind the ingredients together. It's then baked slowly until crispy; and sometimes additional ingredients like dried fruit, coconut flakes and chocolate chips are added in. "A basic granola recipe will include rolled oats, nuts, seeds a sweetener or two such as honey, maple syrup, and white or brown sugar, plus a mild-tasting oil like coconut or canola and flavors like vanilla, cinnamon and salt," says Messer. In addition to many homemade varieties, granola is also available commercially and pre-packaged.
Granola was invented in 1863 in New York by a doctor and nutritionist named James Caleb Jackson. It became popular "with the advent of many 'health foods' through the hippie movement of the 1960s and 1970s, which emphasized the wholesome, outdoorsy and natural life," says Katherine Tallmadge, a nutrition author and registered dietitian at Personalized Nutrition.
Is granola good for you?
While nearly every variety of granola has at least a few nutritious ingredients, "not all granola is created equally, so it is hard to generalize its health benefits," says Abbie McLellan, a clinical dietitian with Stanford Health Care. For instance, she says a granola made with quinoa, oats, flaxseed, pumpkin seed and minimal added sugar will provide far greater health benefits than one made with only oats and copious amounts of honey.
"A good granola will provide fiber, which is beneficial for reducing cholesterol and improving constipation," she says. "And depending on what else is found in your granola, you are likely to get a variety of vitamins and minerals."
Indeed, a half cup of a popular brand of 100% natural granola containing oats, wheat, and honey, offers 5 grams of protein, 52 milligrams of calcium, 188 milligrams of phosphorus, 58 milligrams of magnesium, and a whopping 232 milligrams of potassium, per the U.S. Department of Agriculture. The same product also contains iron, zinc, copper, vitamin C, niacin, vitamin B6, retinol, vitamin A, vitamin E, and lots of folate.
"Some granolas also contain ingredients that act as probiotics and feed the beneficial bacteria in your gut," says Messer.
Tallmadge says that granola also has the benefit of having multiple filling ingredients, which can make it helpful with weight management, when consumed in moderation. "And oats are filled with essential nutrients and phytochemicals that have been shown to provide a phenomenal array of health benefits," she adds. The seed and nut content of granola have many proven benefits as well that are associated with heart health and reducing one's risk of diabetes, high blood pressure, high cholesterol, cancer and osteoporosis.
Because of such advantages, "eating granola can offer several health benefits, particularly when it is made with wholesome ingredients and consumed in moderation," says Messer.
Can you eat granola every day?
The key word there is "moderation," because granola can also have plenty of ingredients that aren't good for you. "Unhealthful ingredients in some granolas would include coconut oil and soybean oil," says Tallmadge. "Coconut oil is a potent raiser of LDL cholesterol, which correlates with an increased heart disease risk; and vegetable oil is usually predominantly soybean oil, which is an established increaser of inflammation," says Tallmadge.
Granola can also be problematic for people with food allergies because many of its ingredients can cause issues. "If you have any nut and seed allergies, you'll want to carefully read the ingredients label as many granolas contain nuts and seeds," warns Messer. "And if you have a dairy allergy, be sure to check the food label for dairy-based ingredients like chocolate chips as well."
Granola is also often high in calories - more than 200 calories in only half a cup - and Tallmadge cautions against variations that contain too much salt or sugar. Even among healthier brands, granola contains 24 milligrams of sodium and 10 grams of sugar in only half a cup.
"If you choose a granola with significant amounts of added sugar, it should be eaten more sparingly as a treat and not as a daily breakfast, as intake of added sugars can displace other important nutrients in the diet and lead to excess weight gain," says McClellan. "Granola can be a healthy part of someone’s daily diet, but it is always important to read through the ingredients."